Farmer's Carry

Set-up

• Stand between two heavy dumbbells or kettlebells.
• Hinge at the hips with a flat back and grip one in each hand.

How to do it

1. Stand up tall with the weights at your sides.
2. Walk forward with short, steady steps for the prescribed distance or time.
3. Set the weights down by hinging at the hips, keeping your back flat.

Coaching cues

• Shoulders back and down, chest up.
• Squeeze the handles hard and brace your core.

Common mistakes

• Leaning to one side or letting the weights swing.
• Hunching the shoulders up towards the ears.

Safety

• Clear your walking path first, and put the weights down before your grip gives out.